Redefining Bedtime: A Fresh Perspective on Setting the Stage for Great Sleep
Redefining Bedtime: A Fresh Perspective on Setting the Stage for Great SleepIt's customary to view bedtime as the conclusion of the day, a time when the world winds down and sleep takes over. However, there's another way to approach it, one that may prove more beneficial, especially for our children. Rather than marking the day's end, bedtime can be seen as the beginning of a new day. You might be wondering how that could possibly work, but allow me to clarify. By establishing a soothing and pleasant bedtime routine, we set the stage for a restorative sleep that can significantly impact the quality of the next morning, afternoon, and evening for our children. Conversely, if bedtime becomes a battleground filled with tears and dread, it's an indication that changes are in order. In some cases, it might be the bedtime routine itself that requires a little fine-tuning.
We often recommend that parents introduce a bedtime routine when their baby is around three months old. This early initiation of a bedtime routine can prove highly effective in preventing sleep problems as your child grows. The process can begin even before entering the bedroom, with a gradual dimming of lights, the cessation of television, and the adoption of a calmer, quieter tone of voice.
To ensure you're starting on the right foot, it's crucial to evaluate the timing of your child's bedtime. If the entire process seems distressing, and your child fusses consistently, especially towards the end, it's a clear sign that the bedtime routine should commence earlier. The components of your child's routine can vary, as long as they are quiet and soothing activities. Here are some elements that we often recommend:
1. Dimming the bedroom lights.
2. Bath-time (not necessarily required every night).
3. Potty or diaper change.
4. Changing into pajamas.
5. Brushing teeth.
6. Bedtime story.
7. Singing lullabies or a soothing song.
8. Cuddles and tucking in.
Once your child is snug in their crib or bed, it's advisable to leave the room while they're still awake. This practice helps them avoid waking up and searching for you or crying due to your absence. It also provides babies with the opportunity to learn the essential skill of falling asleep independently.
A successful bedtime routine revolves around fostering positive sleep associations, such as dimmed lights and comforting bedtime stories. Ideally, the routine should take approximately 30 minutes from start to finish, ensuring that it's a delightful and calming experience for everyone involved, with all activities guiding toward the bedroom.
For parents embarking on the journey of establishing a new bedtime routine, remember that it won't be a one-night transformation. Consistency is the linchpin of success. Your unwavering commitment to maintaining the routine will ultimately determine its effectiveness, granting your child the gift of restful and peaceful slumber, and in turn, making every new day a brighter and more energized one.
Erin Oliveira is a Certified Sleep Consultant and Trained Sleep Coach with the Sleepy Keen Sleep Consulting. You can like her Facebook page (www.facebook.com/SleepyKeen) to ask your sleep-related question during her free Facebook Clinic.
When Erin isn’t helping families get the sleep they need, reading books with her kids, camping in Northern Ontario, or playing with her fur baby, Freddie.